Bike
  • 1h 15m
  • 14.50 miles
  • 11.60 Mi/hr

Cross practice

  • Calories out: 3038 From lifestyle:2558, From activities:481
Bike
  • 1h 00m
  • 12.00 miles
  • -----

Cross practice

  • Calories out: 3210 From lifestyle:2569, From activities:641
Strength
  • 1h 00m

Full Cybex rotation. 30 to 45 reps each.

  • Calories: 3120 From fat:419.83 (43.03g, 13.46%), From Carbs:2165.66 (499.44g, 69.41%), Protein:534.51 (123.27g, 17.13%)
  • Calories out: 2954 From lifestyle:2569, From activities:384, Net gain:166
Run
  • 1h 34m 28s
  • 10.01 miles
  • 09m 26s /Mi
Bike
  • 1h 05m 40s
  • 9.32 miles
  • 8.52 Mi/hr

  • Calories: 2899 From fat:588.68 (58.34g, 20.31%), From Carbs:1677.79 (374.09g, 57.87%), Protein:632.53 (141.03g, 21.82%)
  • Calories out: 3862 From lifestyle:2480, From activities:1382, Net loss:-963
Run
  • 42m
  • 5.00 miles
  • 08m 24s /Mi

Good run. Did a couple hard stretches at sub 7 pace. Working on smooth, quick turnover.

Strength
  • 30m

Cybex. Legs, hips, abs, arms. Did shoulders, chest and back yesterday.

  • Calories: 2879 From fat:713.84 (79.56g, 24.79%), From Carbs:1643.06 (412.04g, 57.07%), Protein:522.1 (130.93g, 18.13%)
  • Calories out: 3304 From lifestyle:2553, From activities:751, Net loss:-425
Run
  • 30m
  • 3.50 miles
  • 08m 34s /Mi

On the track
In the middle did 10x(1 lap hard, short strides, 7:15 pace; 1 lap recover, 10 pace.)

Bike
  • 52m 16s
  • 8.66 miles
  • 9.94 Mi/hr

Cross practice, mud. Legs were soft.

  • Calories: 2597 From fat:574.3 (58.34g, 22.11%), From Carbs:1504.94 (343.95g, 57.95%), Protein:517.76 (118.33g, 19.94%)
  • Calories out: 3144 From lifestyle:2552, From activities:592, Net loss:-547
Bike #1
  • 25m
  • 5.00 miles
  • 12.00 Mi/hr
Swim
  • 32m 30s
  • 1750.00 yards
  • 01m 51s /100 yards

500
10x25 hard on 45' rest
5x100
2x250

Bike #2
  • 28m
  • 6.00 miles
  • 12.86 Mi/hr

  • Calories: 2955 From fat:537.28 (56.19g, 18.18%), From Carbs:1945.45 (457.81g, 65.84%), Protein:472.27 (111.14g, 15.98%)
  • Calories out: 3315 From lifestyle:2550, From activities:765, Net loss:-360

plalley's Training Log


 October 2013 
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Time
Distance
Time
  • December's totals
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